Breakfast

Avocado and Egg on Rye

Name: Avocado and Egg on Rye
Yield: 1 serving
Ingredients: 2 slices Rye bread; 60 g Avocado; 2 large Eggs; A squeeze Lemon

Smashed avocado on rye with two poached eggs and chilli. 22 g of protein.

Calories: 455kcal
Protein: 23g
Fat: 22g
Carbs: 40g

Per serving, makes 1. Published 29 August 2026.

Allergens

Gluten
Eggs

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Recipe in pictures

View larger

Swipe through the ingredients and each step, or play the slideshow.

Avocado and Egg on Rye, plated and ready to serve. — The finished breakfast. Avocado and Egg on Rye

The ingredients for avocado and egg on rye arranged separately on a dark worktop: rye bread, avocado, eggs, lemon. — Gather your ingredients. 2 slices Rye bread. 60 g Avocado. 2 large Eggs. A squeeze Lemon

Avocado and Egg on Rye, preparation step 1: Smash the avocado with lemon, salt and chilli flakes, keeping it coarse. — Step 1. Smash the avocado with lemon, salt and chilli flakes, keeping it coarse.

Avocado and Egg on Rye, preparation step 2: Poach the eggs in barely trembling water for three minutes. — Step 2. Poach the eggs in barely trembling water for three minutes.

The finished avocado and egg on rye. — Step 3. Toast the rye, spread the avocado thickly and set the eggs on top.

01 / 05

Download Instagram slides

All 5 images + a caption
1080 × 1350 PNGs

AI-generated food images illustrating the recipe.

Ingredients

Rye bread2 slices
Avocado60 g
About a third of a large one. Half an avocado is nearer 100 g and adds 64 kcal.
Eggs2 large
LemonA squeeze

Method

Smash the avocado with lemon, salt and chilli flakes, keeping it coarse.
Poach the eggs in barely trembling water for three minutes.
Toast the rye, spread the avocado thickly and set the eggs on top.

Worth knowing

Barely trembling water, not a boil. A rolling boil tears the whites off the yolk.

Other breakfast recipes that share ingredients with this one, or every breakfast between 450 and 600 calories a serving.

This recipe is in the app.

Every recipe on this site is in Fuel8’s Recipes tab, with the same macros. Search it by name or ingredient, pick half a serving or two, and add it to a meal in one tap. Your own recipes sit beside them.

Download on the App Store

Get the seven-day Fuel8 email guide, including how the app works and membership benefits. Then occasional recipes and product updates.

Your name and email go to Grow More Services L.L.C-FZ, the company that builds Fuel8, and are stored in Resend so we can email you the seven-day app guide, membership benefits, recipes and product updates. An account is not required. Unsubscribe in one click, any time.

Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.